Hi all,
reading about the appropriate amount of protein intake, I am getting really confused. From what I read online 35% of macros should ideally come from protein, but other websites then suggest 2g/kg bodyweight.
This differs a lot though. On a 2500 calorie diet, 35% of calories from protein would be 875 calories and therefore 218g of protein (875/4 calories per gram).
Taking the 2g/kg bodyweight approach, at 65kg I would need to eat only 130g.
Which is now correct, can anyone offer some guidance?
This depends on what your goal is.
If you’re wanting to gain muscle mass then 1.6-2.2g/kg body weight per day is the range recognised in the scientific community by randomised controlled trials - The higher end of this range if you are wanting to gain muscle at a lower body fat % or lose fat while maintaining muscle mass. I would go by this rather than a % of calories.
If you are simply trying to be healthy then lower levels are fine (even around 1g/kg bw per day).